Public Whiteboard

Components

Front Squat

Stairmaster

Settings

Workout

Friday

“You’re not your job. You're not how much money you have in the bank. You’re not the car you drive. You're not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie) The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are. If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions... how would one describe us? Let character be what defines us. Let it be our loudest statement.

Strength

Front Squat

Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%

STIMULUS
-Our percentages are increasing by 3% across each lift
-The percentages used are based off your 1RM Front Squat
-Each lift should take 9 seconds to complete:
-3 Seconds Down
-3 Seconds Bottom Pause
-3 Seconds Stand

Metcon

Stairmaster (Time)

For Time: (25 Min Cap)
30-20-10:
Row Calories
Single Dumbbell Box Step-Ups (40/25) (Rx+=50/35) (24"/20")

Directly Into…

10-20-30:
Alternating Dumbbell Snatches (40/25) (Rx+=50/35)
Wallballs (20/14)

GENERAL
-Working through two couplet workouts today with no rest between
-The flow of the workout goes as follows:
30 Calorie Row
30 Dumbbell Box Step-ups
20 Calorie Row
20 Dumbbell Box Step-ups
10 Calorie Row
10 Dumbbell Box Step-ups

Directly Into…

10 Alternating Dumbbell Snatches
10 Wallballs
20 Alternating Dumbbell Snatches
20 Wallballs
30 Alternating Dumbbell Snatches
30 Wallballs

-We expect this workout to take anywhere between 15-25 minutes to complete

Strategy

PART 1: ROW & STEP-UPS
-The goal of the first part today is to simply not stop moving
-Row and step-up at a pace that allows you to keep moving, and that allows you to thrive through the second half of the workout (where we will have to break the movements into sets)
-In this workout, there are as many reps in the rounds of 10 and 20 combined as there is in the set of 30 alone
-Move methodically through the opening set of 30 and try to maintain that pace on the 20's and 10's

PART 2: WALLBALLS & DUMBBELL SNATCHES
-The movements in part 2 are ones that we'll likely have to break-up into several sets
-Let's control the speed through the 10's and the 20's, allowing you to push through the final sets of 30 at each movement
-Here are a few options on how to approach each set:
Set of 10
1 Set: 10
2 Sets: 5-5
Set of 20
1 Set: 20
2 Sets: 10-10 or 12-8
3 Sets: 8-7-5
4 Sets: 5's
Set of 30
1 Set: 30
2 Sets: 20-10 or 15-15
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7

Whiteboard:

Friday, December 13, 2019

Male Clients